Nov-14 *mod-carb
Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)
Glute Activation - 10 each: miniband lateral monster walk / miniband standing fire-hydrant / miniband glute bridge
+
A1. Neutral Stance Clean Grip RDL - 5 x 5; rest 60sec (use 90%_ of heavy 5 from last week across)
135 5 x 5-felt more solid than last week
A2. Single-leg BB Good Morning @31x1 - 5 x 6 ea leg; rest 60sec (work at heaviest load from last week across, progress from there if you feel comfortable)
Started with 45 reduced to 35 after first set. Left harder to balance than right. Improved each set with practice. Focused on keeping midline over great toe of "front" foot. Last rep on last set (on right) I just fell to the right like a small child. It made me laugh. I was just getting a little cocky. Better than last week.
A3. Alt Bird Dog + Fire-hydrant - 5 x 10 slow / controlled alt reps; rest as needed
B1. Side Plank Palloff Press - 3 x 12 ea side; rest as needed
B2. Rotational Medball Toss - 3 x 5-6 ea side; rest as needed
+
Spine Movement
Lax Ball T-spine Crunches - 1 pass on entire spine
Quadruped Thoracic Extensions - accumualte 10 deliberate reps w/ coordinatedd inhale / exhale with each breath
*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)
Quadruped Thoracic Rotations - accumulate 5-6 reps in each position
Looking forward to the 5 x 1:50/500m row tomorrow.
Mod Carb
Protein 151g, Carb 191g, Fat 60g
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